Spinach

Healthy Spinach Recipes:

• Linguine Florentine
• Healthy Chicken With Spinach and Pasta
• Strawberry Spinach Salad

The following nutrition information is for one serving of spinach. That would be about one cup of spinach leaves, or 30 grams. This general information is for any variety of raw spinach. This would also equal just under one-quarter cup of cooked spinach.

Water: 27.42 g

Calories: 7

Protein: 0.86 g

Carbohydrates: 1.09 g

Fiber: 0.7 g

Sugars: 0.13 g

Total Fat: 0.12 g

Saturated Fat: 0.019 g

Monounsaturated Fat: 0.003 g

Polyunsaturated Fat: 0.050 g

Cholesterol: 0 mg

Calcium: 30 mg

Iron: 0.81 mg

Magnesium: 24 mg

Phosphorus: 15 mg

Potassium: 167 mg

Sodium: 24 mg

Zinc: 0.16 mg

Vitamin C: 8.4 mg

Thiamin: 0.023 mg

Riboflavin: 0.057 mg

Niacin: 0.217 mg

Pantothenic Acid: 0.020 mg

Vitamin B6: 0.058 mg

Vitamin B12: 0 mcg

Folate: 58 mcg

Vitamin A: 2813 IU

Vitamin E: 0.61 mg

Vitamin K: 144.9 mcg

Phytosterols: 3 mg

beta Carotene: 1688 mcg

beta Cryptoxanthin: 0 mcg

Lycopene: 0 mcg

Lutein and Zeaxanthin: 3659 mcg

USDA National Nutrient Database for Standard Reference

Abbreviations:

• g = gram
• mg = milligram
• mcg = microgram
• IU = International Unit

Nutrient Recommendations for Women

Nutrient Recommendations for Men